The Dangers of Sleep Deprivation by Samantha Coogan, MS, RDN, LD About 60 million Americans suffer from some type of chronic sleep-related disorder, which includes sleep apnea, narcolepsy, restless leg syndrome and insomnia. Furthermore, about 40 percent of adults unintentionally fall asleep during the day. Here are some conditions that can result from sleep deprivation: […]
Cinco de Mayo Menu APPETIZER Homebaked Tortilla Chips and Guacamole Serves 2-4 Tortilla Chips (from Living Lean Cookbook) • Gluten-free tortillas cut into triangles • 1 tbsp. grapeseed oil • Dash of sea salt Guacamole • 3 avocados • 2 tomatoes • 2 cloves garlic • 1 lime • Sea salt Directions Tortilla Chips • […]
Cinco de Mayo Menu APPETIZER Homebaked Tortilla Chips and Guacamole Serves 2-4 Tortilla Chips (from Living Lean Cookbook) • Gluten-free tortillas cut into triangles • 1 tbsp. grapeseed oil • Dash of sea salt Guacamole • 3 avocados • 2 tomatoes • 2 cloves garlic • 1 lime • Sea salt Directions Tortilla Chips • […]
How to Build a Home Gym Lots of people find it cost effective to train at home. While the start-up cost might be a lot in the beginning, it could end up saving you money overall. Many companies have specially designed pieces of equipment to fit in your garage. You can always slowly increase equipment […]
Four Things Happy People Don’t Do by Samantha Coogan, MS, RDN, LD 1) Compare Themselves to Others It’s only you against you. You should always strive to be better than the person you were the day before. This is also important in the gym. Don’t compare yourself to anyone in there, you have no idea […]
The Mike Dolce Show – A Fitness Podcast Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the […]
Family Date Nights by Samantha Coogan, MS, RDN, LD Backyard Camp Out Pitch a tent or make a blanket/towel fort right outside. Turn off your phones and tablets and spend some time outdoors with your loved ones. This also makes it easy for bathroom breaks (in a clean, sanitary environment). Themed Family Photo Shoot You […]
3 Anytime Recipes Kids Love by Samantha Coogan, MS, RDN, LD Chicken, Veggie & Egg Muffins Ingredients • ½ cup of diced, cooked chicken • 1/2 cup of grated Swiss cheese or cheese of choice • 4 to 6 eggs • ¼ cup of veggies of choice • Salt and pepper to taste Directions • […]
5 Gym Etiquette Rules Rule #1: Clean Your Machine We all sweat, as we should at the gym, but just be sure to wipe down anything you touch. I would even recommend wiping it down BEFORE you touch it as well, just to be safe and minimize spreading any germs. Rule #2: Don’t Be Obnoxious […]
3 Moves to Light Up Your Lats by Samantha Coogan, MS, RDN, LD 1) Bent Over Barbell Row • Set up in a snatch grip (wide). • Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible) • Start with your arms straight, then […]
Side Lateral Raises • Hold a dumbbell in each hand at your side. • Activate the lats to raise your arms so that they become parallel with the ground, really focusing on engaging the shoulders at the top of the movement with a slight pause before lowering. • Repeat for 4 sets of 15. Front […]
The Mike Dolce Show Fitness Podcast In this special episode, you get to be a fly on the wall during dinner at Thiago “Pitbull” Alves’ house where Mike whipped up some Power Pasta and the conversation is flowing freely. Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts […]
Overhead Press • Stand with feet wide, holding dumbbells with arms in a goal post position • Brace abs into spine and extend arms straight overhead. • Slowly lower elbows to return to start. • Repeat for 20 reps. Bent Over Row • Pick up dumbbells and stand with your feet hip-width apart. • Push […]
3 Tasty Slow Cooker Chicken Recipes Buffalo Chicken Bowls Ingredients • 2 cans black beans • 3 avocados, diced • A pint of cherry tomatoes, halved • 6 chicken breasts • 1 cup buffalo sauce • 1 tbsp. garlic, minced • 1 packet Greek yogurt dressing – dry seasoning • 1 1/3 cups plain Greek […]
Eat Better Food for a Better Mood Samantha Coogan, MS, RDN, LD Ever feeling a little off or extra irritable? There are tons of factors that can affect your mood; your job, spouse, kids, friends, family, health and the list goes on. However, there may be a way to at least alleviate some of the […]
3 Science-Based Reasons to Love Coffee By Amber Lowry In recent years, the mainstream media has had a love-hate relationship with coffee. One day it’ll end up killing you, then before you know it, every news article and anchor is singing its praises. So, what should you believe? Thanks to the latest scientific research, your […]
DOLCE LIFESTYLE: 5 Foods for Your Gut Health by Samantha Coogan, MS, RDN, LD 1. Greek Yogurt • Acts as a probiotic 2. Kimchi • A lot of fermented veggies improve intestinal flora and help boost the immune system 3. Artichokes • Act as prebiotics 4. Dark Chocolate • Some gut bacteria feeds on the […]
Dolce Diet Lifestyle: Increase Your Biceps by 1 Inch in 5 Weeks by Samantha Coogan, MS, RDN, LD Increase Your Protein One to 2 grams per pound of bodyweight is what’s usually recommended in order to put on size. Make sure those sources are coming from leaner cuts of meat so that you don’t put […]
7 Ways to Fall Asleep AND Stay Asleep! By Nicole Kiley, MSc, RD 1. Limit Caffeine and Alcohol. While some people metabolize caffeine quickly, others have a slower, more sustained response. To avoid interfering with sleep, avoid caffeine 5 to 6 hours before bedtime. Although alcohol may help one to relax and fall asleep, it […]
No-nonsense fitness coach Mike Dolce is a 4X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. Mike Dolce is known the world over for managing the incredible weight cuts of top UFC athletes. He is the founder of […]
